Mind & Muscle

In this episode, I dive into the complexities of motivation, emphasizing the importance of awareness through the stages of motivation within my 90-day fitness program, Hypefit Method. Because my container is 90 days, I've been able to see many patterns and coach hundreds of women through these patterned milestones. I made my own 90-Day Motivation Map to organize this journey and share with my clients, that way we can pre-frame the experience and set realistic expectations.

I'll discuss the honeymoon phase, the challenges of the first and second dips, and the significance of understanding intrinsic and extrinsic motivation. I'll also highlight the necessity of creating supportive environments and the power of language in emotional awareness, so you can embrace your very own human experience of motivation. I hope this episode encourages you to take the leap into your next big goal WITHOUT any of the guilt, shame, perfectionism, and overwhelm that can so frequently derail others. Like what you hear? Please share!

Curious about Hypefit Method? Check it out HERE.

Today's episode is dedicated to the one liner I hear ALL the time as a Personal Trainer: "I get bored easily" or "I need more variation." Sound like you? PERFECT. Let's chat!

While I fully understand the desire to spice things up AND believe it's possible to do -- I also wish more people understood HOW to do it in an effective way. Usually what I see are people who've made needing variety part of their fitness identity. They take many random classes, try out challenges, and program hop -- often times doing these things back -to-back or at the same time (GASP).

Look, I WANT you to be able to try new things. I encourage it!

I want you to have fun with exercise. It's the only way to get you coming back!

I want you to participate in fun challenges. They often come with community!

I am so psyched for you to have access to affordable programs. Health should be accessible!

AND ALSO...

I want you to become a master of movements, confident that when you do a movement you are crushing it.

I want you to understand what each movement is targeting and how to make it more potent.

I want you to be confident and empowered.

I want exercise to be an easy non-negotioable for you, just like brushing your teeth.

I want you to be able to have variety and SPICE, but without it sabatoging your ability to progress and get results.

Don't you?

In this episode I go over 3 ways your need for variation is actually getting in your way AND 3 ways you can implement variation without it becoming a problem.

ENJOY!

This weeks episode is a VERY personal, vulnerable share where I talk about how my husband and I have cultivated a loving relationship, despite my many "failures" in my past. Having grown up without learning how to regulate and honor my own emotions, I found relationships difficult. Not just intimate, but also with friends (which I don't talk about in this episode).

Join me in a reflective breakdown of how I navigated the hard parts of my childhood and overcame patterns and behaviors that were not serving me in adulthood. All of this healing & development was difficult. It was imperfect. And I'm still working on it. BUT I've managed to find a life partner and a love connection that has given me the opportunity to go inward as I take full responsbility for healing the parts of myself that needed repairs.

Follow Kishori on instagram @kishorigopiyoga

Visit her website at: www.kishorigopiyoga.com

E-RYT 500 hr Bhakti Yoga Teacher,

Master Reiki / Energy Healer, End of Life Doula

Kelly Skinner, also known as Kishori Gopi (her devotional name) is a spiritual teacher who is a conduit of divine love and a vehicle for Divine grace to heal and awaken. In this lifetime, her medicine is to help beings live radiantly and die gracefully through the practices of Bhakti Yoga, Meditation, Reiki, and End of Life Doula Work. She approaches both life and work with awareness, aliveness, and compassion. When you see or talk to Kishori you can feel her light. She is free of judgement. She is humble and curious. She listens to understand. She actively practices and shares everything she teaches.

To her, there is nothing more rewarding than seeing another being remember and fall in love with their own true nature.

This episode is SO special because Kishori talks about the two topics we tend to avoid most: Death and God. If you don't have an aversion to both of those you probably do or HAVE had an aversion to one of them. Both are difficult topics that often come with very personal emotional baggage/responses. Kishori shares parts of her path with death and handling grief, as well as her history with being triggered by the word God, rejecting a connection to a God, and re-discovering what all of that means to her and how she connects with LIFE.

For myself (Chelsy), I used to be anti-God, anti-religion, and VERY triggered/angry when people would bring it up. In recent years I've found myself interested in the idea of higher powers and other belief systems in a way that resonates with the deep love I have for life and others. It's been a refreshing re-discovery into what once felt wondrous as a child and quickly developed into an intense hatred in young adulthood. My beliefs around spirituality NOW have circled back to that wanderous, mystical, connected curioustiy I had as a young child. It has also opened an interest in hearing how others are experiencing their own beliefs around a Higher Power.

This episode is going to be a peaceful deep dive into a much desired 1:1 conversation between two souls who love to dive into emotions, spirituality, healing, and more.

ENJOY!

Today's short episode is a personal share on my recent decision to give up alcohol. I had always had a positive relationship to alcohol and was good at not drinking for short periods or drinking very little. My decision to quit didn't come from me drinking too much, it came from me realizing I just wasnt enjoying my drinks the way I always had. I explain the reactions my body was having to alcohol, my lifestyle and mindset shifts that powered my sober-curiousity, and how I "flipped the switch" without any doubt in my decision.

If you're sober-curious perhaps some of my story will resonate!

Here's an engaging, community-oriented app if you want to get sober but don't want to feel alone doing it: https://iamsober.com/en/site/home

Buckle up and get ready to LEARN! Today we have Dr. Kaleigh Mulpeter on to tell us everything we need and want to know about the pelvic floor. Like, what even IS the pelvic floor? Do men have a pelvic floor? We talk about all the juicy, real, raw, honest, COMMON things people experience in a lifetime: pee, poop, sex, birth, kegels, pain in the body, toilet posture, and so much more. SO much more. Once you start listening you won't be able to stop. Interested in working with Kaleigh? Lucky for everyone she's got resources in-person AND online, meaning you can access her expertise and kindness from anywhere in the world. Links below -- enjoy!

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Renewal Physical Therapy: https://www.renewalptvt.com/

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The Pregnant Pelvis course: https://kaleigh-mulpeter.mykajabi.com/joinus

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Follow Kaleigh on the 'gram: https://www.instagram.com/renewal.physicaltherapy

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Patreon: https://www.patreon.com/kaleighmulpeter

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Chapters

00:00 Introduction and Background 06:20 Understanding the Pelvic Floor 11:18 Common Issues 16:39 Optimal Times to Seek Treatment 26:53 Trauma-Informed Care and Safe Spaces 31:37 Developing Trust in Your Body 35:46 Understanding Pain 37:07 Addressing the Normalization of Urinary Incontinence 43:32 Tips for Proper Posture and Relaxation during Urination and Defecation 53:13 Navigating Sex Postpartum with Patience and Support 58:43 Managing Pelvic Organ Prolapse Postpartum 01:08:16 Understanding Pelvic Floor Dysfunction and Chronic Pain 01:09:10 Breaking the Stigma: Education and Awareness about Pelvic Health 01:12:26 The Importance of a Mind-Body Connection in Pelvic Health 01:17:00 Addressing Diastasis Recti: Normal Adaptation and Treatment 01:18:25 Strength Training and Functional Movement for Pelvic Health 01:32:21 Creating Accessible and Comprehensive Pelvic Health Care

Today's episode is SO special! We have TIffany Lebano, a Registered Nurse of 10 years with a BSN from Hopkins and a BSN in public health. She has been a pediatric nurse from the start of her career and has worn many hats in that time -- She's been a doula, worked in the NICU and in the pediatric ER. Tiffany LOVES all the work she has done and continues to do, but her most important job is being a mama to 3 littles -- all under the age of 4!

Tiffany became a Mama Coach after her second postpartum experience when she realized there was a huge lack of support and an abundance of misinformation floating around. Even as a pediatric nurse, she felt unprepared for the wild ride of motherhood. During her second pregnancy she set out on a mission to learn everything she needed to know to fill the gaps of what was missing the first time around (breastfeeding, pumping, bottles, formula, newborn sleep, regressions, teething- everything). This transformed her postpartum experience and, when she became the nurse-friend everyone was always texting asking their baby questions. she decided it was time to pivot and take things into her own hands. TIffany offers support in many ways, as you'll hear in the episode, but the main takeaway is that if you're struggling at all with baby sleep, reach out to her! She would love to help, support, comfort, educate, and guide you -- HOW TO CONTACT TIFFANY: Instagram: @themamacoach.tiffanylebano Email: [email protected] Website: HOME - TIFFANY LEBANO

EPISODE SUMMARY:

Chelsy shares her personal story of hiring a sleep consultant as a new mom and the transformative impact it had on her family's sleep. The conversation delves into the challenges of postpartum, the four-month sleep regression, the science of baby sleep, and the philosophy of supporting healthy sleep habits. It also explores the nuanced approach to sleep learning and the importance of evidence-based support for families.

This conversation explores the importance of setting sleep expectations, the role of nighttime feeds, and the flexibility of bedtime routines. The conversation also emphasizes the significance of parental confidence and the impact of sleep training on attachment and family dynamics. The conversation covers a wide range of topics related to baby sleep, including newborn sleep patterns, bedtime routines, sleep training, and the importance of sleep for both babies and parents.

The conversation also delves into the challenges and support systems for new moms, as well as the financial and emotional aspects of seeking professional help for baby sleep. Tiffany's approach emphasizes individualized support and flexibility to meet the unique needs of each family and she provides valuable insights along with practical advice for parents seeking to improve their baby's sleep.

"But the thing is, even if I could go back, I wouldn't be there anymore." -CCZ

In todays episode I get vulnerable about my own process and experience dealing with imposter sydrome, the surprising isolation that comes with changing, and other internal battles I've never shared about before. This is relevant to all parts of growth, healing, change: business, personal, emotional, mental, physical. When we decide to change and level up it's brave because it isn't free from problems.

My hope is that this is relatable and helps even one person out there feel understood and NOT alone.

XOXOXO

This is a short episode PACKED with tips on utilizing one of my favorite business tools: preframing.

I think we've all been in one of those professional situations where things get dicey and now you have to have an awkward conversation and you wish you had just done things differently earlier in order to avoid the situation. I give you some examples of this from my own experiences (laughs in nervous) AND all the ways I've resolved these issues so they won't happen again.

Pre-framing & Setting Clear Expecations...

• shows what kind of leader you are, that people are in good, sturdy, kind hands.
• creates an outline so there can be more clarity and direction
• assists in having clearer conversations that aren't so emotionally charged and uncomfy
• saves time so you can stay in your zone of genius and do what you're good at

I hope you enjoy and, as always, if you have more to add please come over to IG @trainwithchelsy to continue the conversation with me!

In today's episode we discuss how to talk about food and exercise around kids, why it's okay to be imperfect when we do and how vulnerability plays a huge role in that, the power of the word "should" (and why we might consider being more careful with it), AND we close out with Dr. Carpenter giving us two very tangible tips for navigating food conversations today.

I do want to include a trigger warning at the 45 minute mark of this episode – I do bring up weight and numbers so if you know that would not be helpful to listen to, please skip the end section for your own wellbeing.

RESOURCES MENTIONED IN EPISODE:

Richmond Wellness: https://linktr.ee/richmondwellnessvt | Instagram: @richmondwellnessvt

Emily Piazza, RD (Gestational Diabetes specialist): https://nourishedjourney.co/ | Instagram: @nourished_journey Jennifer Anderson, RD MPH: Dietitian who posts excellent content about talking to kids about food | Instagram: @kids.eat.in.color Annie Valentine, MEd (currently at UVM, but specializes in eating disorders programming at the college level): https://www.uvm.edu/health/profiles/annie-valentine-med Dr. Becky Kennedy: www.goodinside.com, did a great podcast part 1 and 2 on reparenting yourself from the Internal Family Systems perspective with Glennon Doyle on We Can Do Hard Things Body Positivity vs. Neutrality: a brief primer - https://health.clevelandclinic.org/body-positivity-vs-body-neutrality Upcoming RCK events with It Takes A Village: www.ittakesavillagevermont.com/events